Sometimes Less is More

Decreasing exercise intensity and duration can actually improve performance in the gym or in sport. Overtraining occurs when someone trains beyond the body’s ability to recover.  Training hard actually causes micro trauma to your muscles and makes you weaker, rest and recovery makes you stronger.

Overtraining is too common in Any-Gym-USA, among athletes, and the average Joe just trying to get in shape. Strategy is key when implementing a fitness program.

No pain no gain is a huge misconception.  When the check engine light comes on, you are lacking sleep, stressed, and just got off work maybe it’s a good idea to skip today’s workout. Your body need its energy to recover and repair.  True, exercise is work and you need to push the limits, but it shouldn’t be completely painful.

So, how much can you bench man?  Right, give me a break.  As a personal trainer, I spend more time in the gym in one week than most people spend all year.  The same guys…five days a week…bench pressing way too much weight…terrible form…making terrible noises…zero results, skinny legs.  Hum, go home and think about it. There is way more to fitness than the bench press!  Example given, point made.

So now what?

1. Establish your fitness goals, keep it realistic.

2. Develop a thought out workout regimen and nutrition plan.

3. Track your results, progress, and assess how you feel.

Be subjective.  Are you seeing results?  If you are putting in the time and discipline you should see results period.  If not something is wrong.  Overtraining or poor planing could be the problem.

Common Warning Signs of Overtraining:

• Lack of energy, tired, washed out feeling
• Soreness, aches, pain
• Decrease in performance, strength, intensity
• Headaches
• Insomnia
• Depression
• Changes in mental state
• Irritability, anger
• Increase or abnormal heart rate
• Compulsive exercise

If you are subject to overtraining.  Rest is the first step to treatment.  Followed by nutrition, massage, and stress reduction.

Seek the advice of a “qualified” fitness professional.  Program design should include; a review of medical history, posture, body fat, blood pressure, goals, lifestyle choices, ect.  There is no generic blueprint for a workout program.  Each individual should have a customized regimen. Get down to it, figure out what is really going on, make the right changes!  Remember to schedule in proper nutrition and significant rest.

Photographer: Jullian Micheals

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